Food Label Reading and Application Sahra Pak, MS, RD
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1 Food Label Reading and Application Sahra Pak, MS, RD Nutrition & Physical Activity Program Division of Chronic Disease & Injury Prevention Department of Public Health
2 Objectives 1. Understand and identify at least two reasons why being able to accurately read a food label is important for staying healthy. 2. List the three important components of a food label that help when trying to choose/purchase a food product. 3. Learn the six steps in how to read a food label. 4. Understand how to use the percent daily value and the 5/20 Rule. 5. Identify products made mostly with whole grains, sources of synthetic trans fats and added sugars from the ingredients label. 1
3 Why Read the Food Label? A food label on a food package contains three key components: Nutritional value Ingredients list Nutrition claims Food labels help people to: improve their eating habits; be more informed about the nutrients the food product(s) have before they choose and purchase or consume the item. Photo source: Are You Able to Read the Label;: A Consumer s Guide to Navigating Food Labels. Food and Drug Safety Program. 2
4 Why Read the Food Label? (Continued) Food labels also Provide information on important nutrients such as sodium, cholesterol, fiber, saturated fat and other nutrients of major health concern. Contain information on food allergens. Helps you understand not just the grams and percentages of the nutrients in the product but what is in your food. Photo source: 3
5 Ingredients List A list of ingredients on a food label will tell you what is in the food. The ingredients on the list appear in descending order by weight. Are You Able to Read the Label;: A Consumer s Guide to Navigating Food Labels. Food and Drug Safety Program. Photo source: 4
6 Nutrition Claims: Free Definition: < 0.5 g or < 5 calories of the nutrient per serving These nutrients may be used with the term free : Fat Saturated fat Cholesterol Sodium Sugars Calories Other terms used: Without, no, zero, skim (for fat-free milk) Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 5
7 Nutrition Claims: Low Meaning: You can eat this food often and you will not exceed the recommended amount of that nutrient. Nutrients that may be used with the term low : Fat < 3g Saturated fat < 1g* Cholesterol < 20mg and < 2g sat fat Sodium <140 mg Very low sodium < 35 mg Calories < 40 calories Other terms used: Little, few, low source of, contains a small amount of. *with not more than 15% of calories from sat fat Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 6
8 Nutrition Claims: Good source Definition: Contains 10%-19% of the DV for a certain nutrient per serving. These nutrients may be used with the term good source : Calcium Fiber Vitamins (e.g. A, C, D) Iron Other terms used: More, enriched, fortified, extra, plus, or added. Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 7
9 Nutrition Claims: High Definition: Can be used if food contains > 20% DV of a certain nutrient. Examples of nutrients that may be used with the term high : Calcium Fiber Other terms used: Rich in, excellent source of. Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 8
10 Nutrition Claims: Reduced Definition: Food item is at least less than 25% of specified nutrient or calories than the original product per serving. Nutrients that may be used with the term reduced : Fat Salt Calories Note: This term may not be used if the original version already meets the low claim requirement. Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 9
11 Nutrition Claims: Less Definition: Food item is at least less than 25% of specified nutrient or calories than another food. the original product per serving. These nutrients that can be used with the term reduced : Fat Salt Calories On a label: less sodium/fat, 25% less fat than Other terms used: Fewer. Academy of Nutrition and Dietetics. The ins and outs of health claims on food labels. Reviewed November Accessed 12/8/14, American Cancer Society. Understanding food terms. Updated 3/31/14. Accessed 12/8/14. Photo source: 10
12 Eat Healthy Be Active Community Workshop. Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services. Accessed November 26,
13 Step 1. Serving Size Definitions: Serving Size a predetermined standardized amount of food item/product. Serving Size on a Nutrition Facts label is determined by foods that have similar dietary usage, product characteristics and customarily consumed amounts for consumers. In this example, 1 serving of macaroni and cheese = 1 cup. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, DC: U.S. Government Printing Office, December
14 Single Serving %DV Two Servings %DV Serving Size 1 cup (228g) 2 cups (456g) Calories Calories from Fat Total Fat 12g 18% 24g 36% Trans Fat 1.5g 3g Saturated Fat 3g 15% 6g 30% Cholesterol 30mg 10% 60mg 20% Sodium 470mg 20% 940mg 40% Total Carbohydrate 31g 10% 62g 20% Dietary Fiber 0g 0% 0g 0% Sugars 5g 10g Protein 5g 10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium 20% 40% Iron 4% 8% How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2,
15 Step 2: Check Calories General Guideline to Calories* 40 calories is low 100 calories is moderate 400 calories is high *Based on a 2,000 calorie diet How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2, Photo source: 14
16 Step 3: Limit These Nutrients A diet high in saturated fat, trans fat, sodium and cholesterol increases your risk for heart disease, diabetes and high blood pressure. The goal is to stay below 100% of the Daily Value for each of these nutrients daily. How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2, Photo source: 15
17 Step 4: Get Enough of These Nutrients Eating adequate amounts of these nutrients may help protect against certain chronic health conditions. The Basics of the Nutrition Facts Panel. Academy of Nutrition and Dietetics. Reviewed on January Accessed on December 2, Photo source: 16
18 Step 5: Footnote How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2,
19 Another Look at the Footnote Nutrient DV %DV Goal Total Fat 65 g = 100%DV Less than Sat Fat 20g = 100%DV Less than Cholesterol 300 mg = 100%DV Less than Sodium 2400 mg = 100%DV Less than Total Carbohydrate 300 g = 100%DV At least Dietary Fiber 25 g = 100%DV At least Based on a 2,000 Calorie Diet How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2,
20 Step 6: Quick Guide to % Daily Values The % DV is based on 100% of the daily value for each nutrient. How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2, 2014 Photo source: 19
21 Do I have to calculate the % DV? The Nutrition Label.: Easy Ways to Use the Label for Healthy Eating. Food and Drug Administration, Dietary Guidelines 2005 Toolkit. Photo source: 20
22 The % DV does the math for you! Photo source: 21
23 Photo source: 22
24 5% DV or less is Low Limit these nutrients Get enough of these nutrients 20% DV or more is High The Nutrition Label.: Easy Ways to Use the Label for Healthy Eating. Food and Drug Administration, Dietary Guidelines 2005 Toolkit. 23
25 Nutrients Without % DV Trans Fat Sugars Protein How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2, Photo source:, 24
26 Trans Fats FDA required food manufactures to list trans fat on food labels in Foods and supplements with more than 0.5 g per serving are required to be listed on the label. USDA Dietary 2010 Guidelines, Americans should keep their intake of trans fatty acids as low as possible. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, 25 DC: U.S. Government Printing Office, December 2010.
27 Trans Fats November 2013 FDA announced to ban trans fats from all food products. 4,340 top-selling packaged foods were tested 84% labeled as zero grams trans fat but had trans fat in them CDC estimates ban on trans fats could prevent: Additional 7,000 deaths from heart disease 20,000 heart attacks annually Barclay, E. When zero doesn t mean zero: trans fats linger in food. Eating and Health, NPR; August 28, 2014.Accessed: 12/8/14. 26
28 Photo source: 27
29 Trans Fats Reading the Label Make sure you read the ingredients list for partially hydrogenated or hydrogenated oils The FDA Bans Trans Fats. Holistic Health Counseling and Education. Published December 10, Accessed on December 2, Photo source: 28
30 Added Sugars Added Sugars any sugar that is added to foods or beverages during processing or preparation U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, DC: 29 U.S. Government Printing Office, December 2010.
31 Added Sugars Food Label Terms Sugar-Free less than 0.5 g of sugar per serving Reduced Sugar or Less Sugar at least 25% less sugars per serving compared to a standard serving size of the traditional variety No Added Sugars or Without Added Sugars no sugars or sugar-containing ingredient such as juice or dry fruit is added during processing Low Sugar not defined or allowed as a claim on food labels Sugar 101. American Heart Association _UCM_306024_Article.jsp. Updated November 19, Accessed December 2,
32 Added Sugars Reading the Label Plain Yogurt Fruit Yogurt How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2,
33 Added Sugars Reading the Label Plain Yogurt Ingredients: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin. Fruit Yogurt Ingredients: cultured grade A reduced fat milk, apples, high fructose corn syrup, cinnamon, nutmeg, natural flavors, and pectin. How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Updated November Accessed on December 2,
34 Added Sugars Photo source: 33
35 Added Sugars U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, DC: U.S. Government Printing Office, December Photo source: 34
36 Added Sugar Limit Recommendations USDA Dietary Guidance for Americans (DGA) 2010: No more than 5-15% of your total daily calories from added sugar and solid fats. Which is approximately 9 teaspoons. Max. 258 (13%) calories from solid fats and added sugars (SoFAS). World Health Organizaion. Draft guideline: sugars intake for adults and children. Accessed 12/10/14. 35
37 Added Sugar Limit Recommendations American Heart Association (AHA): Women: No more than 100 calories a day from added sugar. (6 teaspoons) Men: No more than 150 calories a day from added sugar. (9 teaspoons) World Health Organizaion. Draft guideline: sugars intake for adults and children. Accessed 12/10/14. Photo source: 36
38 Added Sugar Limit Recommendations The World Health Organization (WHO): Added sugar intake should be less than 10% of total calories per day. 50 g for a 2,000 calorie/day diet 12.5 teaspoons World Health Organizaion. Draft guideline: sugars intake for adults and children. Accessed 12/10/14. Photo source: 37
39 Other Food Label Claims 38
40 What About Grains? Getting Your Child to Love Whole Grains. Skinny Chef. Published December 5, Accessed on December 2,
41 Whole-Grains U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, DC: U.S. Government Printing Office, December
42 Whole Grains Reading the Label Whole-Grains should be listed as a first or second ingredient Photo source: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, tth Edition, Washington, DC: U.S. Government Printing Office, December
43 So what qualifies as a whole grain-rich food? According to the USDA Food and Nutrition Service (Schools): Foods must meet one of three requirements: a. Contain at least 8g of whole grain content per serving OR 2. Qualify for FDA whole grain health claim (51% whole grain by weight) OR 3. Have a whole grain as the first ingredient (or the first grain ingredient by weight for non-mixed dishes (e.g. breads, cereals) or as the first grain ingredient for mixed dishes (e.g. pizza, corn dogs) In essence, at least 50% of the grain must be whole grain. Whole Grains Council. Existing standards for whole grains. Accessed 12/8/14. 42
44 Sodium Reading the Front Label Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your Intake. U.S. Food and Drug Administration. June 20, Accessed on December 2,
45 Sodium Reading the Back Label Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your Intake. U.S. Food and Drug Administration. June 20, Accessed on December 2,
46 Photo and information source: 45
47 Let s check your understanding! Photo source: 46
48 Photo source: 47
49 What does the serving size on a Nutrition Facts label tell us? a) The amount contained in the package; b) Recommended serving size that s normal/healthy; c) A pre-determined serving size that s based on what a typical person eats and/or what the manufacturer wanted it to be. Photo source: 48
50 c) A pre-determined serving size that s based on what a typical person eats and/or what the manufacturer wanted it to be Photo source: 49
51 What is the 5/20 Rule? a) The formula for the number of calories it takes to run 5 miles in 20 minutes; b) The body s standard burn rate for fat consumed; c) A method to tell if a food is low or high in a particular nutrient. Photo source: 50
52 c) A method to tell if a food is low or high in a particular nutrient. Photo source: 51
53 What are the 3 things to remember when making healthy food choices? Photo source: 52
54 Servings, calories and %DV (Daily Value) Photo source: 53
55 What does Excellent source of fiber mean on a food label? a) That the product is made with 100% whole grains; b) There s at least 19% DV worth of fiber in this product; c) Thit product contains 20% or more of the DV for fiber; d) This term is not allowed to use on the food label. Photo source: 54
56 c) This product contains 20% or more of the DV for fiber; Photo source: 55
57 Photo source: 56
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